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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: moojieturtle

In the 31 days ending Jul 31:

activity # timemileskm+m
  Hiking19 23:17:34 44.5(31:25) 71.61(19:31) 3352
  Orienteering8 11:44:54 28.25(24:57) 45.46(15:30) 1546119c
  Walking8 3:42:08 9.14(24:18) 14.71(15:06) 52
  Trail Running3 2:13:34 10.92(12:14) 17.57(7:36) 261
  Road Running3 1:49:30 10.21(10:44) 16.43(6:40) 8
  Biking3 1:15:41 11.42(6:38) 18.38(4:07) 194
  Paddleboarding2 49:37 1.49(33:18) 2.4(20:41)
  Urban Hiking1 30:05 0.93(32:20) 1.5(20:06) 51
  Body Weight Strength Training1 13:18
  Total41 45:36:21 116.86 188.06 5464119c
  [1-5]24 17:03:33

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Sunday Jul 31 #

9 AM

Hiking 5:45:58 intensity: (4:24:22 @0) + (40:42 @1) + (31:55 @2) + (8:59 @3) 11.77 mi (29:24 / mi) +976m 23:22 / mi
ahr:101 max:157 shoes: La Sportiva Jackal - Opal/Paci

dog trail->PCT->castle dome trail

made it past the mckinney fire and terrible smoke at yreka yesterday and camped out just outside castle crags state park by the dog trailhead. started hike with N95 masks on because of the smoke in the air (we checked that the fire was not headed our way), which did clear up about an hour later - whew! there were also tons of mosquitoes and we were thinking about turning around, but once we got away from the creek, it improved.

didn't intend for it to be a super long hike, but neither of us was really thinking too hard and it ended up keeping us out later and into the hot day longer than we meant! we hit the PCT which had us traverse across to the castle dome trail, then took that and once we were on that, felt like we should get up to the trail end beneath castle dome.

the hike was pretty easy but it was getting suuuuper hot. e was worried about hoda after we turned around, so he ended up running back to make sure she was okay (she was!). i opted to fast hike back since my knee was feeling a bit sore on the steep downhill at the top. we had seen what we thought might be bear poop on the way up, so i spent a bit of time talking/singing aloud to try and scare them off. admit i felt a little spooked being by myself, but luckily only saw lizards and squirrels. was getting pretty hot by the end and was happy to see e when he hiked a bit back up the trail and brought me a cold drink.

made use of the outdoor shower for the first time to cool off, then back on the road to get down to san jose!

Friday Jul 29 #

1 PM

Road Running (Perceived Effort Run) 31:01 intensity: (3:40 @0) + (4:26 @1) + (8:33 @2) + (14:22 @3) 2.57 mi (12:04 / mi)
ahr:143 max:166 shoes: Inov-8 Parkclaw 275

27 min actual running

standing heart rate = 83
vRE: 10:24/mi

training robot has had my paces all messed up since i've mainly been orienteering recently. hopefully this assessment will help it out!

super hot out - guessing it affected my HR somewhat
5 PM

Body Weight Strength Training 13:18 [0]
ahr:101 max:120

quad and knee strength - didn't have resistance band with me, so skipped that exercise

Thursday Jul 28 #

11 AM

Hiking 1:22:45 intensity: (1:20:29 @0) + (2:16 @1) 3.27 mi (25:18 / mi) +140m 22:20 / mi
ahr:101 max:136 shoes: La Sportiva Jackal - Opal/Paci

casual hike at iceberg point after packing up and checking out of airbnb. explored the further end that we didn't get to on the run the other night. saw/heard seals out on a rock and then a family of river otters where the public land boundary was!
4 PM

Paddleboarding 33:39 [0] 1.03 mi (32:40 / mi)
ahr:81 max:93

finally got a paddleboard in! (the other times we were out were either too choppy or e towed me in a river tube so that leah could use one of our boards)

went out against the wind along dramatic bluffs, saw jellyfish, turned around so we could have a little beach time before the tide came in too much.

Wednesday Jul 27 #

10 AM

Biking 40:02 intensity: (18:17 @0) + (14:35 @1) + (5:25 @2) + (1:45 @3) 6.99 mi (5:44 / mi) +118m 5:26 / mi
ahr:123 max:158

morning bike w/ e before my 11:30 meeting
3 PM

Paddleboarding 15:58 intensity: (15:56 @0) + (2 @1) 0.46 mi (34:43 / mi)
ahr:103 max:123

attempted paddleboarding but it was too choppy to be enjoyable

Tuesday Jul 26 #

11 AM

Biking 24:19 [0] 2.46 mi (9:53 / mi) +45m 9:21 / mi
ahr:90 max:120

found a sandy beach to play at with hazel and co!
2 PM

Biking 11:20 intensity: (5:09 @0) + (4:19 @1) + (1:52 @2) 1.97 mi (5:45 / mi) +31m 5:29 / mi
ahr:121 max:146

bike back w/ e - we abandoned the others as andrew's bike got a flat, so we ended up going on a rescue mission. made it back to the airbnb and e drove their car back to pick them up.
8 PM

Trail Running 44:42 intensity: (11:20 @0) + (9:27 @1) + (17:05 @2) + (6:50 @3) 3.27 mi (13:40 / mi) +114m 12:20 / mi
ahr:134 max:165 shoes: La Sportiva Jackal - Opal/Paci

sunset run w/ e and andrew at iceberg point. really beautiful and fun run! footing was harder as it got darker, so took it slow at the end.

Monday Jul 25 #

2 PM

Hiking 31:19 [0] 0.6 mi (52:10 / mi) +10m 49:44 / mi
ahr:79 max:95

easy hike out to water at shark reef sanctuary - saw neither sharks nor reefs

Saturday Jul 23 #

7 PM

Road Running 47:14 intensity: (5:13 @0) + (9:22 @1) + (5:56 @2) + (26:43 @3) 4.5 mi (10:30 / mi) +8m 10:26 / mi
ahr:145 max:165 shoes: Inov-8 Road Claw 275 Coral

really wanted to make sure i signed the house our neighbors petition before leaving for lopez, then california, then europe! arranged with volunteer coordinator to meet up outside the capitol hill block party where they were collecting signatures. e gave me a ride up, i secured a blank petition (so i can get everyone else to sign while we're on lopez) and then ran back home.

cool to be out and about with so much activity going on in the city! there were several bike groups that i passed on my way home - one seemed like a critical mass sort of gathering and then there were two groups of serous-looking e-bikes (may have been the same group that i saw two separate times?)

Friday Jul 22 #

9 PM

Road Running 31:15 intensity: (4:43 @0) + (11:45 @1) + (14:47 @2) 3.14 mi (9:57 / mi)
ahr:132 max:148 shoes: Inov-8 Road Claw 275 Coral

easy run at track to keep e company - first time at ballard hs track for me!

Thursday Jul 21 #

3 PM

Hiking 27:33 [0] 0.61 mi (45:09 / mi) +19m 41:12 / mi
ahr:92 max:118 shoes: La Sportiva Jackal - Opal/Paci

exploring around boulder park!

had heard about this place from patrick and since it was on the way home, decided to check it out. after getting through an appeared-to-be-locked gate and then a bit of bumpy driving through cow pasture, we got to a good cluster. i took a nap while e flew his drone and then we went out for a short hike around the boulders. it was really cool, but it was so hot that we didn't stay out too long.
8 PM

Hiking 1:35:06 [0] 3.1 mi (30:41 / mi) +351m 22:41 / mi
ahr:73 max:74 shoes: La Sportiva Jackal - Opal/Paci

tunnel creek trail up to hope lake

final hike of the trip! we were feeling restless after a couple days of super hot weather keeping us from doing much activity. picked a hike near stevens pass and got there just before sunset. quick shot up and down, then drove to the lake serene trailhead to boondock as we were both pretty tired. then had breakfast w/ kate & RJ in kenmore in the AM! :D

Tuesday Jul 19 #

5 PM

Hiking 15:45 [0] 0.37 mi (42:36 / mi)
ahr:71 max:88

log flume heritage trail

somehow we missed the log flume, but it was so hot, we didn't want to go back and look for it

Hiking 12:47 [0] 0.27 mi (47:18 / mi) +6m 44:20 / mi
ahr:76 max:101

sherman pass loop

still really hot, but more impressive sights than the log flume trail

Monday Jul 18 #

7 PM

Walking 16:42 [0] 1.11 mi (15:03 / mi)
ahr:84 max:97

brief walk on the troy exercise trail

Sunday Jul 17 #

10 AM

Walking 47:38 [0] 1.38 mi (34:31 / mi) +12m 33:38 / mi
ahr:77 max:114

easy walk around saint mary campground
6 PM

Trail Running 44:40 intensity: (45 @0) + (2:49 @1) + (6:34 @2) + (23:28 @3) + (11:04 @4) 4.01 mi (11:08 / mi) +80m 10:30 / mi
ahr:157 max:184 shoes: La Sportiva Jackal - Opal/Paci

great run out of medicine hat campground! ran along the lake and had great mountain views and fun rolling trail.

Saturday Jul 16 #

10 AM

Walking 55:46 [0] 2.12 mi (26:18 / mi) +6m 26:04 / mi
ahr:81 max:112

easy walk around apgar campground
2 PM

Hiking 21:03 [0] 0.72 mi (29:14 / mi) +20m 26:57 / mi
ahr:94 max:114 shoes: La Sportiva Jackal - Opal/Paci

short bop at loop trailhead
5 PM

Hiking 4:06:35 [0] 9.65 mi (25:33 / mi) +530m 21:50 / mi
ahr:67 max:69 shoes: La Sportiva Jackal - Opal/Paci

siyeh pass trailhead to piegan pass

wasn't sure if we had time to make it up to the pass, but we did! probably one of the easiest approaches to a pass that i've ever done. we had spent a bunch of time at logan pass gawking at bighorn sheep (!), so had to hustle a bit on the hike, but we did it!

very beautiful and glad we had time to experience this part of glacier national park!

Hiking 6:40 intensity: (6:17 @0) + (23 @1) 0.26 mi (25:40 / mi) +15m 21:46 / mi
ahr:101 max:130

quick bop to see sunrift gorge

Friday Jul 15 #

9 AM

Walking 23:21 [0] 1.04 mi (22:27 / mi) +15m 21:29 / mi
ahr:106 max:122

5 PM

Hiking 3:51:14 [0] 5.02 mi (46:04 / mi) +817m 30:36 / mi
ahr:72 max:72 shoes: La Sportiva Jackal - Opal/Paci

celebrated voter guide being finished by hiking demers ridge trail w/ e! he had done it a few days before (when i started working on the guide) and wanted to do it again with me.

so much beargrass! don't think i've seen so much of it before. great views of glacier national park in the distance and where we head tomorrow.

Wednesday Jul 13 #

10 AM

Walking 21:02 [0] 0.84 mi (25:02 / mi)
ahr:92 max:111

short bop around our camping area

Tuesday Jul 12 #

2 PM

Walking 32:50 intensity: (32:42 @0) + (8 @1) 1.63 mi (20:09 / mi) +19m 19:26 / mi
ahr:101 max:124

walking break w/ e around our camping area - it is hot!

Monday Jul 11 #

9 AM

Urban Hiking 30:05 intensity: (29:50 @0) + (15 @1) 0.93 mi (32:20 / mi) +51m 27:40 / mi
ahr:86 max:126

short explore around kimberley while waiting for tourist information center's bathrooms to open :)
2 PM

Trail Running 44:12 intensity: (49 @0) + (5:41 @1) + (18:20 @2) + (16:39 @3) + (2:43 @4) 3.64 mi (12:09 / mi) +67m 11:29 / mi
ahr:150 max:170 shoes: Inov-8 Road Claw 275 Coral

fun trail run at kikomun creek provincial park! definitely pretty hot out, so thankful for my new short hair!

Sunday Jul 10 #

10 AM

Hiking 17:30 intensity: (17:27 @0) + (3 @1) 0.36 mi (48:38 / mi) +27m 39:28 / mi
ahr:93 max:123 shoes: Inov-8 Oroc 270 Blue/Orange

Orienteering race 1:25:46 intensity: (4:06 @0) + (13:30 @1) + (27:05 @2) + (33:58 @3) + (7:07 @4) 3.65 mi (23:30 / mi) +185m 20:18 / mi
ahr:149 max:180 16c shoes: Inov-8 Oroc 270 Blue/Orange

coc middle

Saturday Jul 9 #

9 AM

Hiking 11:23 [0] 0.43 mi (26:28 / mi)
ahr:106 max:117 shoes: Inov-8 Oroc 270 Blue/Orange

hike to start

Orienteering race 2:05:11 intensity: (39 @0) + (12:50 @1) + (39:42 @2) + (1:03:42 @3) + (8:18 @4) 5.04 mi (24:50 / mi) +313m 20:49 / mi
ahr:152 max:179 14c shoes: Inov-8 Oroc 270 Blue/Orange

coc long

Friday Jul 8 #

10 AM

Hiking 19:01 intensity: (13:43 @0) + (5:18 @1) 1.03 mi (18:28 / mi) +15m 17:39 / mi
ahr:115 max:134

hike to start

Orienteering race 39:15 intensity: (23 @0) + (9 @1) + (2:50 @2) + (15:19 @3) + (20:34 @4) 2.13 mi (18:26 / mi) +55m 17:03 / mi
ahr:165 max:194 18c shoes: Inov-8 Oroc 270 Blue/Orange

coc sprint

ugh - got turned around and confused more times than i should have. still had fun though!

Hiking 22:58 intensity: (21:28 @0) + (1:30 @1) 0.89 mi (25:49 / mi) +30m 23:23 / mi
ahr:114 max:135

hike to parking

Thursday Jul 7 #

Event: Canadian Orienteering Championships (COC)
 
3 PM

Hiking 30:43 intensity: (28:36 @0) + (2:07 @1) 0.71 mi (43:15 / mi) +28m 38:30 / mi
ahr:103 max:136

middle model map

soooo many mosquitoes... :(

kate, RJ and i opted not to do the final control so as not to add another mosquito-infested loop to our trek. e did go and rolled his ankle pretty badly. :( :( :(

Wednesday Jul 6 #

2 PM

Hiking 10:43 [0] 0.23 mi (46:37 / mi) +6m 42:57 / mi
ahr:79 max:97

super short hike to castle falls from campsite

Tuesday Jul 5 #

10 AM

Hiking 23:33 intensity: (12:08 @0) + (6:38 @1) + (4:37 @2) + (10 @3) 0.92 mi (25:35 / mi) +134m 17:36 / mi
ahr:123 max:152 shoes: Inov-8 Oroc 270 Blue/Orange

hike to start

Orienteering race 1:41:58 intensity: (26 @0) + (4:44 @1) + (30:04 @2) + (56:26 @3) + (10:18 @4) 4.22 mi (24:10 / mi) +310m 19:41 / mi
ahr:155 max:173 14c shoes: Inov-8 Oroc 270 Blue/Orange

barebones day 2 - much better weather! felt pretty familiar after running around yesterday. it felt like much more elevation than the day before (it wasn't) - 5 straight days of orienteering probably does that to you!
3 PM

Hiking 1:00:48 intensity: (58:45 @0) + (2:03 @1) 1.1 mi (55:02 / mi) +63m 46:42 / mi
ahr:100 max:131


Monday C5 - Splits

Tuesday C5 - Splits

Monday Jul 4 #

Event: AOA Crowsnest Barebones Orienteering
 
11 AM

Hiking 13:15 [0] 0.35 mi (37:53 / mi) +12m 34:12 / mi
ahr:81 max:112

short loop at bighorn lookout at the sheep river wildlife sanctuary in an attempt to see some bighorn sheep. all we saw were cows... :\
3 PM

Orienteering race 1:45:41 intensity: (12:08 @0) + (23:33 @1) + (37:03 @2) + (30:05 @3) + (2:52 @4) 4.27 mi (24:45 / mi) +340m 19:51 / mi
ahr:142 max:175 16c shoes: Inov-8 Oroc 270 Blue/Orange

barebones day 1 - started pouring rain when i was halfway through the course - felt like a winter league race! fun navigation around the ski area and felt a bit like we were coming home to return to blairmore a little over a week after the minotaur skyrace. :)

Monday C5 - Splits

Sunday Jul 3 #

9 AM

Walking 6:54 [0] 0.33 mi (20:55 / mi)
ahr:88 max:95 shoes: Inov-8 Oroc 270 Blue/Orange

walk to start

Orienteering race 1:54:55 intensity: (21:29 @0) + (22:47 @1) + (28:10 @2) + (35:29 @3) + (7:00 @4) 4.55 mi (25:15 / mi) +219m 21:58 / mi
ahr:140 max:186 14c shoes: Inov-8 Oroc 270 Blue/Orange

WCOC long!

goal today was to not spend forever lost around controls :P

felt pretty good! had a bit of trouble with #8, struggling in the downed logged area and getting veered off bearing, but found a trail and recovered without wasting tooooo much time. was then able to run for some of the remainder of the course, which was good as it was so wet out and i was starting to get cold.

WCOC Long Course 8 - Splits

Saturday Jul 2 #

9 AM

Hiking 33:05 intensity: (32:03 @0) + (1:02 @1) 0.92 mi (35:57 / mi) +118m 25:42 / mi
ahr:112 max:127

hike to start

Orienteering race 1:40:47 intensity: (8:42 @0) + (26:07 @1) + (44:05 @2) + (19:05 @3) + (2:48 @4) 2.8 mi (36:00 / mi) +100m 32:24 / mi
ahr:141 max:178 13c shoes: Inov-8 Oroc 270 Blue/Orange

WCOC middle!

struggled a bunch with #2 and #6 - blech. otherwise, rest of course went pretty well and was lots of fun!

Hiking 15:27 intensity: (6:42 @0) + (7:37 @1) + (53 @2) + (4 @3) + (11 @4) 0.72 mi (21:27 / mi)
ahr:126 max:172 shoes: Inov-8 Oroc 270 Blue/Orange

hike from finish to download
8 PM

Walking 17:55 [0] 0.69 mi (25:59 / mi)
ahr:67 max:119

went to canmore to do some errands and then walked around town centre a bit. had yummy vegan ramen and checked out the pedestrian downtown zone.

didn't think to record whole walk until we started heading back to the truck and detoured on these pretty boardwalks running through town.

Middle Course 8 - Splits

Friday Jul 1 #

Event: Canadian Rockies Orienteering Festival
 
Event: Western Canadian Orienteering Championships (WCOC)
 
3 PM

Hiking 22:23 intensity: (16:15 @0) + (6:08 @1) 1.19 mi (18:49 / mi) +35m 17:15 / mi
ahr:118 max:134

walk from bragg creek community centre to banded peak school for WCOC sprint

Orienteering race 31:21 intensity: (59 @0) + (2:13 @1) + (1:19 @2) + (10:39 @3) + (16:11 @4) 1.59 mi (19:43 / mi) +25m 18:47 / mi
ahr:163 max:182 14c shoes: Inov-8 Oroc 270 Blue/Orange

WCOC sprint!

fun to be out orienteering again! felt pretty good about how it went - my knee didn't give me any issues, so was able to move faster than i have been comfortable with lately. RJ started a minute behind me, so i was stressing the whole time about having her catch me. i did finish before her but she got me by 14s - waugh! :)

WCOC Sprint C5 - Splits

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